You are on page 1of 2


The Ironman

Inside Fuel the athlete in you
no matter the level!

AVOCADO SMOOTHIE AN ENTIRE DAY dedicated to competition. Six months or more
(Makes 1) of your life dedicated to intense training, burning as many as
INGREDIENTS 10,000 calories and then some, consistently pushing your body
• ¾ cup cashews soaked in water to the edge beyond what you believe are the limits. This is the
for 5 hours or overnight
• ½ medium avocado Ironman athlete. This is the Ironman in you.
• ½ to ¾ cup almond milk What drives you to hit the gym at five in the morning or five o’clock in the
• ½ tablespoon manuka honey afternoon after a grueling workday? Only you can decide that. Only you can
• ½ to ¾ cup ice determine the “why” behind the action. And, that “why” is the most important
• Optional: ¾ cup frozen berries question of your life.
Whether it is deciding to overcome a severe health condition like Type II
DIRECTIONS diabetes, an aggressive cancer, obesity, an addiction such as smoking, or just to
For basic smoothie, blend all
live a healthier lifestyle as many so commonly place on their to-do list, the “why”
ingredients in a blender until
is the key motivating factor in the success of your efforts. The “why” is what
smooth. Enjoy!
gets you through training on days when you don’t feel like it; the “why” keeps
your mind focused and keeps the drive alive inside to keep going.
NUTRITION INFORMATION An Ironman competition takes place over 2.4 miles of swimming – often
Serving size: 1½ cups in cold, tumultuous waters – an all-out high speed bike ride for 112 miles,
356 calories, 28.2g carbs, 8.3g protein,
culminating in a grueling run of 26.2 miles. Some of the fastest completion times
27.1g fat, 4.9g sat. fat, 7.7g fiber, 13g sugars,
92 mg sodium, 489 mg potassium on record are 7 hours, 44 minutes, and 29 seconds for men, and 8 hours, 52
minutes, 14 seconds for women. In a competition like this, glycogen stores have
never been more important, even
during training. During competition,
as many as 8,000 to 10,000 calories
will be burned; during training, that
number ranges from 500 to 1,000 to
As much as the body needs physical
training for an Ironman competition,
nutritional training is equally
important. Emphasize a consistent diet
of 20 percent lean proteins like simple
baked chicken and broiled salmon
without heavy sauces, 30 percent
joint soothing fats from foods like
avocado and coconut, and 50 percent
energy restoring carbohydrates from
vegetables, some fruits, such as
broccoli, kale, apples, kiwi; and grains
(Makes 12)
like quinoa and brown rice.
Make recovery meals count by INGREDIENTS
adhering to the balanced 20:30:50 • 4 large egg whites
guideline above; drink a restorative • 3½ cups shredded unsweetened
smoothie like the Avocado Smoothie coconut
(recipe on previous page) immediately • ¼ cup plus 2 tablespoons maple
following training. The oils in avocado syrup
help heal joints, fats replenish needed • 2 teaspoons vanilla extract
caloric energy, and vitamin C keeps • ¼ teaspoon sea salt
immunity strong. • Fine zest of 1 small lemon
Make snacks count by having • 1/8 teaspoon cinnamon
nutrient-dense foods on hand such • 3 tablespoons maca root powder
as the Coconut Macaroons (recipe
on the right), which provide energy DIRECTIONS
and also boost circulation and athletic Preheat oven to 325 degrees F.
performance with maca root powder Line baking sheet with parchment
and cinnamon. Consider adding paper. Beat the egg whites in
something like Max Muscle Nutrition’s a standing mixer or using hand
mixer until they just come
Joint Relief to your diet to ease joint
together, about 3 minutes. NOW AVAILABLE!
pain, if needed.
During training, train the body
nutritionally by having set meal In a separate bowl, stir together
times, eating nutrient-balanced meals remaining ingredients and fold
into egg whites. Let rest for
according to the 20:30:50 guideline,
10 minutes. Spoon heaping
and being consistent with nutritive
tablespoonfuls onto prepared
energy-replenishing snacks. Before
baking sheet about 1½ inches
race day, don’t over think the food.
Stick to what you trained on. Avoid
eating too much fiber the morning of Bake for 10-12 minutes or until
and avoid eating start line snacks that coconut tips begin to color. Let
have not been a part of your regular cool completely before removing
diet during training. Take your own from baking sheet. To remove,
snacks to the start line. gently peel away parchment
During the race, consume all-natural paper. Store macaroons flat or
nutrient gels, orange slices, or other very loosely stacked in an airtight
quick energy-boosting food every 30 container.
minutes on average and drink lots of
water. A well-conditioned body, inside Serving size: 2 macaroons
and out, will take you all the way to 132 calories, 14g carbs, 2.2g protein,
the finish line with strength and vigor 7.8g fat, 6.9g sat. fat, 2.6g fiber, 10.4g
Locations nationwide. Find yours @
as you celebrate the Ironman inside. sugars, 56mg sodium, 161mg potassium